Bodyweight Beatdown: Double Ladder

Dustin Myers

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Here is a great bodyweight circuit challenge for you to try.  The set up is simple, we will take two “tough” exercises, chin ups and dips, and pair them with two “easy” movements, push ups and squats.  Perform 10 rounds of a continuous circuit of the 4 exercises, starting with 20 reps on the “tough” exercises and 2 reps on the “easy” ones.  Each round the reps on chin ups and dips will decrease by 2, where as the reps on push ups and squats will increase by 2.  This is a good one if you are pressed for time but want to get a good full body workout.  Try it with a partner to see who can finish faster or time yourself and try to beat your record the next time.  The middle sets get really difficult when all of the exercises are around 10 reps.  Minimal rest and quality form are the two keys.

20 Chin Ups

20 Dips

2 Push Ups

2 Squats

18 Chin Ups

18 Dips

4 Push Ups

4 Squats

16 Chin Ups

16 Dips

6 Push Ups

6 Squats

14 Chin Ups

14 Dips

8 Push Ups

8 Squats

12 Chin Ups

12 Dips

10 Push Ups

10 Squats

10 Chin Ups

10 Dips

12 Push Ups

12 Squats

8 Chin Ups

8 Dips

14 Push Ups

14 Squats

6 Chin Ups

6 Dips

16 Push Ups

16 Squats

4 Chin Ups

4 Dips

18 Push Ups

18 Squats

2 Chin Ups

2 Dips

20 Push Ups

20 Squats

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